Comparing Nutrients in 500 calories Ready-to-drink Chocolate Almond Milk VS Navel Oranges

Weight per 500 calories

• Ready-to-drink Chocolate Almond Milk: 1000g
• Navel Oranges: 1020g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Ready-to-drink Chocolate Almond Milk or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	98% 128g	130g per day for Men 19-50 years
Sugars	121% 87.5g	120% 86.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	31.7% 23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	10.5% 4g	59% 22.4g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Navel Oranges	Recommended Dietary Allowance
Vitamin A	70% 630μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	Navel Oranges	Recommended Dietary Allowance
Calcium	188% 1880mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 692μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	24% 884g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ready-to-drink Chocolate Almond Milk vs Navel Oranges:

• Ready-to-drink Chocolate Almond Milk has 5.1 times more Vitamin A, 3.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 18.4 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.2 times more Vitamin B1, 4.2 times more Vitamin B3, 7.6 times more Vitamin B5, 13.4 times more Vitamin B6, 34.7 times more Vitamin B9 and 13.7 times more Vitamin C than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Ready-to-drink Chocolate Almond Milk vs Navel Oranges:

• Ready-to-drink Chocolate Almond Milk has 4.3 times more Calcium, 1.7 times more Copper, 4 times more Iron, 2.8 times more Manganese, 69.6 times more Sodium and 7.7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Potassium than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Raw Navel Oranges have similar amounts of Magnesium, Phosphorus and Water per 500 kcal.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Chocolate Almond Milk has 8.2 times more Fat and 8.9 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3, 1.4 times more Carbohydrate, 5.6 times more Fiber and 1.5 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Raw Navel Oranges have similar amounts of Energy and Sugars per 500 kcal.
• Both Ready-to-drink Chocolate Almond Milk as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.